What do I use FOAM rollers for?!

ROLL YOUR IT BAND written  by JP Catanzaro

Lie on your side, resting the outside of your thigh on the roller (it should be perpendicular to your thigh). Prop yourself up on your free foot and elbow, using your weight to put pressure on the outside of your thigh. Roll from your hip to just above your knee. When you hit a painful spot, you’ve found an adhesion—stay on it for a few seconds, then continue rolling.

ROLL YOUR PERONEALS

Sit up with your right leg spread out to the side and the left leg bent so that the edge of your foot is on the floor and your heel is facing you. Place the roller under your left knee and roll back and forth. Apply extra pressure to your leg with your hands if you can.

“Foam rolling can help improve range of motion,” says Catanzaro. “It can also facilitate better tracking of your knee.” Meaning that your knee will stay in line with your toes during each squat rep.

The original source of the article.
http://www.mensfitness.com/fitness/strength-training/strength-strategy-foam-roller